Minime 2008 : Journey to Crossfit Excellence - Page 26

**minime** · 11-Jul-08, 02:50 PM

hey pierini! I was surprised that you didn't comment on my ab plank PR the other day.... I thought you would be impressed

though it doesn't compare to yours of course! (you passed the 5 minute mark, right?)

Surprisingly I didn't experience any DOMS from the squats... but the chest pain is still lingering today! Darn pushups.

Wednesday July 9th Midweek short training ride on bike.. 16 miles or so. Also I walked a total of about 6 miles this day.

Thursday July 10th
Warmup CFWU, increased ROM kipping pullup practice (chest to bar.... v hard)

Back Squat 45x10
95x5
135x3
155x1
165x1
175xF

Shoulder Press 45x5
65x1
70xF
67.5x1

On my failed attempt for squat I had to let the safety rack catch it, unfortunately I had the bars set a bit too low and had to bend forward a lot to deposit the weight, it was very messy! Back felt tight after so played it safe and skipped deadlifts.

Poor performance today... a few days of low calories caught up on me i think.

Perhaps I need to eat more now that my mileage on the bike is increasing. Yesterday I woke up starving, and again this morning.

However my weight is remaining stable (107lbs) so this leads me to think that I do not need to increase calories... I don't know. I should just eat more, I'm hungry all the time anyway. When I got home yesterday I inhaled half a container of blueberries, and of strawberries in about 5 minutes. Like a drowning person gasping for air lol

11-Jul-08, 03:20 PM

Sorry I missed that PR notation next to your ab plank time. I must not have been wearing my reading glasses.

My PR is 5:01 and that time may be around for a while. Knowing your tough-as-nails training mindset, I believe with a partner doing it with you to share in the mental misery, you are capable of the mid 4s hold currently.

Have a great weekend!

**minime** · 14-Jul-08, 12:39 PM

thanks pierini, I don't know about mid-4 ab plank, after three minutes my body is practically collapsing! I must find a worthy competitor as my current gym partner cannot come close to my plank time (though I think she could out-wall-sit me)

Friday July 11th
Workout in the park! It was so nice out we decided to forgo the gym and turn the kiddies playground into an adult playground! We spent some time fooling around on the bars etc., had a swing jump competition (who can jump furthest off the swing... i lost) and did the following workout

400m run (around baseball field, approx distance)
25 burpees
50 box jumps (about 20")
15 pullups
4 travels across monkey bars
15 pullups
50 box jumps
25 burpees
400m run

My time was 18:42 I believe.

We also practiced handstands, rolls etc. and had a walking lunge race across the field (approx 75m) which I won. FUN workout!

Saturday July 12th Mountain biking with hubby. Combination of easy trails (about 1.5 hr) and me walking my bike once we found the 'good stuff' (that is large rocks and general scariness) Walking my bike was pretty tough, it was like an uphill hike but while dragging a mountain bike lol.

Sunday July 13th 53 mile road bike ride
Longest and most exhausting ride yet... these bike rides are killing me! If I hadn't agreed to do this charity ride already I'd just pack it in.. I'm not sure I'm cut out for this endurance stuff. I am way slower than everybody else, and I constantly need to take breaks! It took me forever to get through it. By the time we were done my whole body ached and I was exhausted. Absolutely physically exhausted. And today I feel like I have a hangover, I am so drained. Exercise hangover, lol. And food hangover I guess: I simply couldn't stop eating last night, I must have eaten 3000 calories yesterday and I am still hungry today.

**minime** · 15-Jul-08, 04:05 PM

Very off day at gym yesterday, should have just rested of course but my parents are coming tomorrow and I won't be able to get to the gym much

Monday July 14th
Warmup CFWUx2

Thruster 45x5... 55x5
Power Clean 45x5... 55x5

WOD
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

23:39

My HSPU were to two abmats, my pullups started as awkward half-l pullups, for 11, 13 and 15 I did regular kipping pullups as it was taking forever!

sucky workout!

Yesterday & today I feel like I have a tapeworm as I am constantly hungry. I've been eating nuts in abundance at my desk but it's no good. I don't know whether to hit gym or not tonight... I should because it maybe my last chance for a while BUT my body feels tired and I don't know if there is even a point in going in for a sub-par workout.

I feel like I really want to lift some heavy weights but I can't because I have no gym energy!

sigh.

JDR3 · 15-Jul-08, 11:55 PM

Nice job on the bike ride Mm!!

53 miles - I might have eaten the bike after that!

**minime** · 16-Jul-08, 09:30 AM

thanks JDR! that would be an expensive meal!

I couldn't go to gym last night, way too tired. Had to go grocery shopping and clean apartment anyway as my parents arrive today. So last night I only got about 6.5hr of sleep and therefore today am even more tired.

I haven't been logging my food which I think is the key to eating more. When I don't log, I am more likely to eat random food like dried fruits and nuts.

I am planning to try get in a shorter bike ride tonight after work as my parents don't get in until later.

16-Jul-08, 12:14 PM

I say get the shorter bike ride in or a short walk, then take a good rest for several days and play little Miss Hostess while your parents are in town. Your body will thank you and your parents will love your undivided attention.

Enjoy your parents' visit and be on guard that you don't appear too "American" to them. You might frighten them.

**minime** · 18-Jul-08, 12:07 PM

but pierini, how can I do that when I am addicted to exercise?!

I am enjoying having my parents in town: though I am tired from not having enough sleep. Luckily since tomorrow is Saturday I can sleep in and make up for this week where i have been getting only 6-7 hr of sleep per night.

Last night we went bowling which was fun. I am either a terrible bowler or a great one: it seems I either got a strike/spare or rolled two gutter balls. Kind of strange! Of course I ended up with a poor score, 70 or 80 i think.

There was a guy bowling alone two lanes down who was clearly a very serious bowler: he had the shoes, the glove and the kind of focus I usually apply to my crossfit workouts.

My dad loves the bowling alley as the food is so cheap: for five of us the dinner bill came to $65 which included 3 beers and 1 glass of wine, and an Orange Soda for drinks. Pretty reasonable I should think.

I had broiled fish (cod i think) with a side of brocolli. However I also ate some of my mothers leftover rib-eye, and some of eriks twisty fries. And one beer, and some popcorn. I was reasonabl bad/good. A long time ago, I used to have the breaded deep fried mushrooms, with a burger and twisty fries, and perhaps 3-4 beers. I would have had more beers last night but I didn't want a hangover.

This morning I actually got up at 6.30am to hit the gym before work, though I didn't go to bed til midnight. I rode my bike in, it is now locked outside hopefully still intact...

Wednesday July 16th 20 mile bike ride

Thursday July 17th Rest day (bowling)

Friday July 18th
Warmup 3 mile bike ride to gym, stretching, CFWUx1

Thruster sets of 5
45-55-65-65-65

Deadlift 3 sets 5 @ 135

WOD
4 rounds for time
400m run
50 squats

11:11

Yes I was speedy on that WOD, it felt awesome! The best time on the board was 12:30 i think, so my goal was to beat that and I did! Runs on TM at 9-10mph and squats unbroken.

Deadlift/thruster was hard, I feel very weak first thing in the morning.

JDR3 · 18-Jul-08, 11:45 PM

AWESOME AWESOME JOB on the run/squat wod Mm!

pseudonym · 20-Jul-08, 08:11 PM

I totally agree with JDR's comments MM! absolutely flying on that WOD - way to go!

Your work capacity is fast moving from impressive to very impressive, great to watch!!

**minime** · 24-Jul-08, 03:56 PM

you guys are sweet!! that workout was definitely strong for me, due to the running and lack of strength moves.

I've been off the radar a bit recently, family is here so haven't been to gym in a week!! aaah, tis horrible. I did some biking over the weekend, as well as doing 'annie' twice (i brought my jump rope) and got a PR of 8:48 the second time.

I feel like a lazy lump from all this rest.. not to mention sub-par eating.

I will come back strong next week!

**minime** · 25-Jul-08, 02:05 PM

finally managed to sneak off to the gym after work yesterday... it felt pretty good! I only had one hour but I think I utilised my time well.

Thursday July 24th
Warmup Stretching, shoulder dislocates, squats, 20 burpees, 5x45lb thrusters

"Fran"
21-15-9 rep rounds of
65lbs thruster
Pullups

12:27 (PR)

Deadlifts 5x5x145

Rowing 1,000m in 4:52

Delighted with my Fran performance, only my 2nd time ever doing it RX'd as I usually wuss out and use less weight. First time I did it my time was 30 mins i think, (many months ago) so a pretty good improvement! Deads felt good, rowing was slow but by then I was out of gas.

Afterwards went out to Bugaboo steak house with the family, where I had the half-rack of ribs/half a chicken combo with side salad and steamed veggies. I think ribs are the most delicious food in existence

I felt mega-full afterwards, but in a good way.

**minime** · 29-Jul-08, 04:17 PM

Well my family has officially left the US... I am 'free' once more. Though it is sad to see them go, it is nice to have an empty apartment again! And of course, get back to the gym!

Monday July 28th
Warmup CFWU, burpees, strict pullups (singles!! aaah!)

Squat Clean all done as singles
65x5
75x5
85x3
95x3

"Kelly"
5 rounds for time:
400m run
30 box jumps
30 wall ball shots (14#)

29:27 (PR!)

so happy with my Kelly time, I really pushed hard and was a sweaty mess afterwards. Last time I got 30:41 and I thought I wouldn't be able to beat that, but I did! yippee! now, I really don't know if I can beat this one.... lol

Cleans felt hard, but I think I could probably have gotten a 105lb one if I felt like pushing it. I wasn't feeling very confident after realising I was down to ONE in my strict pullup numbers.

sheesh.

well, tis good to be back!

JDR3 · 29-Jul-08, 11:50 PM

PR's all over the place!!!

Great job on Fran and Kelly!

**minime** · 30-Jul-08, 04:05 PM

thanks JDR! I had another PR yesterday!

Tuesday July 29th
Warmup CFWUx1, single set of 5 kips with a 15-20# vest (not sure)

Helen
3 rounds
400m run
21 KB swings 1 pood
12 pullups

12:50 (PR)

Bike Training 20 mile ride around the river in about 1.5 hours

Delighted with Helen, was planning to just do bike ride, but when I saw it was helen I had to squeeze it in. I wouldn't have pushed so hard but we have a new crossfitter who is superfit... I only beat her by 15 seconds and she's only been crossfitting about a month! aaah. I almost puked.

I've been riding my bike to work: it's about 3 miles and is the fastest possible way for me to get here. Even taking the train takes about 5-10 minutes longer. Plus of course, it is free.